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Originally posted by lilowl53
I need to loose about 60 lbs, because of a rencent heart condition I was diagnosed with. I need to ease the stress on my heart by reducing body mass. I am about 180lbs and 5'4''. I know, not fat at all really (in my opinion).
My excerise already consists of walking a mile a day, and swimming.
Originally posted by dbates
reply to post by lilowl53
#1. Weight is a sum of calorie intake minus calories burned. 3,000 calories is worth about 1 lb. so cut out 6,000 calories a week and you can steadily lose about 2 lbs a week. Don't try to do it all at once. You'll just lose muscle tone. Count calories and plan your meals. Check your weight first thing every morning. You'll see it vary a pound or two but if it's not moving down an average of 2 lbs within a week either increase the exercise or decrease the calorie intake.
#2. Eat your food in smaller more frequent meals. Don't snack between meals, eat lunch in 2 smaller segments.
Collectively, these data support the consumption of HP intake, but not greater eating frequency, for improved appetite control and satiety in overweight/obese men during energy restriction-induced weight loss.
#4. As some have noted all foods are not equal. Higher protein, low-fat foods and complex carbs (Yes, I love carbs) take longer for your body to digest and will be less likely to be stored as fat.
Originally posted by DevolutionEvolvd
Calorie counting is a complete waist of time. Not only is it almost impossible to count calories accurately, it's pretty clear that caloric measurements provided by food labels are almost never accurate (100%).
Originally posted by dbates
reply to post by DevolutionEvolvd
To be more to the point, you want more muscle because it burns calories even when you're at rest.
Simply cutting calories isn't healthy because it lowers your metabolism. Exercise counters this process.
Of course once you get to the weight range you want then you don't have to worry about calories as much just for maintenance but don't kid yourself into believing that you can be healthy and not monitor your calories.
Meals matter as much or more than the exercise part, but proper exercise does reduce the need to watch your meals as much.
The scientific study of obesity has been dominated throughout the twentieth century by the concept of energy balance. This conceptual approach, based on fundamental thermodynamic principles, states that energy cannot be destroyed, and can only be gained, lost or stored by an organism. Its application in obesity research has emphasised excessive appetite (gluttony), or insufficient physical activity (sloth), as the primary determinants of excess weight gain, reflected in current guidelines for obesity prevention and treatment. This model cannot explain why weight accumulates persistently rather than reaching a plateau, and underplays the effect of variability in dietary constituents on energy and intermediary metabolism. An alternative model emphasises the capacity of fructose and fructose-derived sweeteners (sucrose, high-fructose corn syrup) to perturb cellular metabolism via modification of the adenosine monophosphate (AMP)/adenosine triphosphate (ATP) ratio, activation of AMP kinase and compensatory mechanisms, which favour adipose tissue accretion and increased appetite while depressing physical activity. This conceptual model implicates chronic hyperinsulinaemia in the presence of a paradoxical state of ‘cellular starvation’ as a key driver of the metabolic modifications inducing chronic weight gain. We combine evidence from in vitro and in vivo experiments to formulate a perspective on obesity aetiology that emphasises metabolic flexibility and dietary composition rather than energy balance. Using this model, we question the direction of causation of reported associations between obesity and sleep duration or childhood growth. Our perspective generates new hypotheses, which can be tested to improve our understanding of the current obesity epidemic, and to identify novel strategies for prevention or treatment.